Broiled Flounder | Pot Luck Baked Potatoes | Grilled Vegetables

Broiled Fish, Roasted Potatoes and Grilled Vegetables
Broiled Fish, Roasted Potatoes and Grilled Vegetables | Source
Prep time: 30 min
Cook time: 20 min
Ready in: 50 min
Yields: Serves 3-4 people. Cook time is total for 3 items.

What You’ll Need for the Entrée - Broiled Flounder

  • Large roasting pan
  • 6 pieces of fresh or frozen flounder (if frozen, thaw overnight or if frozen pieces are individually sealed, place in cold water for 30 minutes to thaw)
  • 1 teaspoon salt
  • Lemon pepper seasoning
  • 4 tablespoons olive oil

Roasting Pan
Roasting Pan | Source

How to Cook the Broiled Flounder

  1. In large roasting pan, add 2 tablespoons of the olive oil.
  2. Layer pieces of fish in pan.
  3. Drizzle the remaining 2 tablespoons of olive oil.
  4. Add salt and sprinkle lemon pepper seasoning on each piece of fish.
  5. Cover and cook for 10-12 minutes at 450 degrees.

Note: The flounder I used was thinly cut; if your flounder is thick, an additional few minutes of cooking time may be necessary.

Flounder, Seasoned and Ready to Cook
Flounder, Seasoned and Ready to Cook | Source
Broiled Flounder, Cooked and Ready to Serve
Broiled Flounder, Cooked and Ready to Serve | Source

What You'll Need - Pot Luck Baked Potatoes

  • Medium pot
  • 1 large or 2 small potatoes, diced
  • 2 tablespoons olive oil
  • ¼ cup water
  • 1 cup finely chopped vegetables of your choice (use whatever is on hand; I used chopped onions, chopped zucchini, and chopped peppers)
  • Dash of garlic powder
  • Dash salt
  • Dash pepper
  • 1 tablespoon dried parsley

Boiling Potatoes
Boiling Potatoes | Source

How to Cook the Pot-Luck Baked Potatoes

  1. Add diced potatoes in medium pot of water and bring to boil; boil the potatoes for 5 minutes. This softens the potatoes so they will require less cooking time in the over.
  2. Drain potatoes.
  3. Place potatoes in baking pan; add olive oil and all other ingredients and cook at 450 degrees for 30 minutes or until potatoes are slightly browned.

Note: To save time, cook potatoes and flounder in over at the same time, if you oven and pan sizes allow. Otherwise, add 10-12 minutes of cooking time if cooking them separately.

Pot-Luck Baked Potatoes
Pot-Luck Baked Potatoes | Source

What You'll Need - Grilled Vegetables

  • Medium to large frying pan
  • 1 ½ to 2 cups chopped vegetables (such as zucchini, onion, peppers, eggplant, mushrooms); I bought freshly chopped vegetables and then chopped them up a little finer
  • 2 tablespoons olive oil
  • Dash of garlic powder
  • Dash salt
  • Dash pepper
  • 1 tablespoon dried parsley

How to Cook Grilled Vegetables

  1. In medium to large frying pan, add 1/2 of the olive oil.
  2. Add mixed vegetables in pan.
  3. Add the seasonings and mix.
  4. Sauté for 10-12 minutes on medium to low heat.

Done!

Freshly chopped vegetables
Freshly chopped vegetables | Source
Mixed vegetables, cooked and ready to serve
Mixed vegetables, cooked and ready to serve | Source

Your dinner items are cooked and ready to serve. Enjoy!

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Nutrition Information

Flounder is an excellent source of protein. One flounder filet (approximately 6” X 3 ½” by ½” ), is approximately 150 calories and contains 5 grams of fat, and 30 grams of protein. This may vary slightly depending on the size/ounces of the filet.

Potatoes are a good source of carbohydrates, which are a good compliment to protein-rich flounder. Approximately ½ cup of baked (roasted) potatoes is approximately 150 calories, including finely chopped vegetables. For the olive oil used to season the potatoes, I use Filippo Berio Extra Light Tasting Olive Oil, which is 120 calories per tablespoon (so allow approximately 50-60 extra calories for a portion of olive oil per serving).

Grilled vegetables are a healthy addition to any meal. One cup of cooked mixed vegetables is only 50 calories, 10 grams of carbohydrates, 2 grams of fiber, 20% of RDA of Vitamin A, 6% of RDA of Vitamin C, and 2% of the RDA of Calcium and Iron. For the olive oil used to season the vegetables, allow approximately 30-40 extra calories per serving).

This is Hub #26 of 30 of my 30 Hubs in 30 Days Challenge.

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6 comments

Lisa Hathaway profile image

Lisa Hathaway 23 months ago from Woodstock, Georgia

I sure wish I fixed my flounder the same way the other night. It was a DISASTER! I normally only buy fresh fish and have a hard time cooking frozen fish. Thanks for the ideas. Kroger had it on sale the other day and I have another two bags and a roaster just like yours. Yah!


easylearningweb profile image

easylearningweb 23 months ago Author

Glad you liked the hub, Lisa. The flounder I bought was frozen so I thawed it first; it was pretty thin and with a little bit of olive oil and the lemon pepper seasoning, it cooked in about 12 minutes and it was perfect! Thanks for your comment. Happy Cooking too. :-)


Susan Recipes profile image

Susan Recipes 23 months ago from India

Wow easylearningweb, thanks for sharing this yummy hub.


easylearningweb profile image

easylearningweb 23 months ago Author

Thanks Susan, glad you like. Tonight is fish night so I will be making this recipe for dinner, healthy and delicious!


firstcookbooklady profile image

firstcookbooklady 19 months ago from Minnesota

I have some Flounder that I bought a couple weeks ago because my friend thought it was so good that I should try it. I will try your recipe!


easylearningweb profile image

easylearningweb 19 months ago Author

Hey firstcookbooklady, that's cool, glad you will try it. It's quick, easy, healthy and delicious!

Thanks for stopping by. :-)

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